These drills help my students master the forearm stand in rapid time. Do them everyday this week and use #UnityChallenge to let me know how you get on.

Of course, I don't expect you to perfect the forearm stand in one week, but if you train these drills everyday you'll be developing the strength, balance and technique required to do so.

Hold each pose for 30 seconds with a 20-second break before moving onto the next one. If a pose is too demanding, that's fine, simply repeat the previous pose for another 30 seconds.

Pose 1

Hold a plank position on your forearms, with your hands and elbows shoulder-width apart.

Pose 2

With relatively straight legs, walk your feet as close as you can to your elbows, moving your shoulders above your elbows. Hold it there on tip toes and don’t move your hands or arms.

Pose 3

Repeat Pose 2, but lift one leg up as high as possible. Don’t move your hands or arms, and hold on your tiptoes. Switch legs at 15 seconds.

Pose 4

Repeat Pose 3, but have your feet on the edge of a chair/bench. See if you can get your bum over your shoulders and lift up to tip toes. Switch legs at 15 seconds.

Pose 5

If you're flexible and can get your top leg high, tilt forward and hold both legs in the air for a split forearm balance. Repeat after 15 seconds with the other leg leading.

Ensure your hands and arms are shoulder-width throughout.

Need some more guidance? Check out my article for a video tutorial.